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Weekly Workout Plan: Strength & Core

The document outlines a weekly workout plan focusing on different muscle groups each day, including shoulders, back, legs, chest, and arms, with specific exercises and set/rep ranges. It incorporates core workouts throughout the week and includes a rest and recovery day on Sunday. Each day's workout emphasizes a combination of strength training and optional core exercises to enhance overall fitness.

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raghav2op
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6 views2 pages

Weekly Workout Plan: Strength & Core

The document outlines a weekly workout plan focusing on different muscle groups each day, including shoulders, back, legs, chest, and arms, with specific exercises and set/rep ranges. It incorporates core workouts throughout the week and includes a rest and recovery day on Sunday. Each day's workout emphasizes a combination of strength training and optional core exercises to enhance overall fitness.

Uploaded by

raghav2op
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Monday – Shoulders & Core

1. Dumbbell Shoulder Press – 4 sets × 8–12

2. Lateral Raises – 4 sets × 12–15

3. Rear Delt Fly (Chest fly machine, Jeff Nippard style) – 3 sets × 15–20

4. Core:

o Hanging Leg Raises – 3 × 12

o Cable Crunches – 3 × 15

o Plank – 2 × 1 min

Tuesday – Back & Biceps

1. Pull-Ups – 4 sets × failure

2. T-Bar Row – 4 sets × 8–10

3. Hyperextensions – 3 sets × 10–12

4. Barbell Curls – 3 sets × 10

5. Incline DB or Concentration Curls – 3 sets × 12

Wednesday – Legs

1. Leg Extensions – 3 sets × 12–15

2. Smith Machine Squats – 4 sets × 6–8

3. Hamstring Curls – 3 sets × 12–15

4. Calf Raises (Standing) – 3 sets × 15–20

5. Optional Core Finisher

Thursday – Chest & Triceps

1. Incline Dumbbell Press – 4 sets × 8–10

2. Seated Chest Press Machine – 4 sets × 10–12

3. Triceps Pushdowns (Drop Set) – 3 sets

4. Overhead Triceps Extension (Cable or DB) – 3 sets × 12–15

5. Core (short) – Reverse Crunches + Plank

Friday – Back (Light) & Arms (Pump Focus) + Core


1. Barbell Curls (Drop Set or 21s) – 3 sets

2. Incline DB or Reverse Curls – 3 sets × 12

3. Pull-Ups (Bodyweight or Assisted) – 3 sets × failure

4. Seated Cable Row (Optional Light) – 2–3 sets × 12 (OR skip if back is tired)

5. Triceps Pushdowns – 3 sets

6. Overhead Triceps Extensions – 3 sets

7. Core – Optional short finisher (planks, leg raises)

Saturday – Chest (Variation) + Shoulders + Calves

1. Incline Chest Machine or Cable Crossover – 3 sets × 10–12

2. Lateral Raises (lighter high-rep) – 3 sets × 15

3. Rear Delt Fly Machine – 3 sets

4. Calf Raises (High reps) – 4 sets × 20

5. Optional Arm Finisher if energy left

Sunday – Rest & Recovery

 Reflect. Reset. Refuel.

 Massage gun, light stretch, prep for Monday (Shoulders)

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